Isaiah 40:29–31 “He gives power to the weak and strength to the powerless. But those who trust in the Lord will find new strength.” finally ready to admit that your way just doesn’t work. Keep listening and take notes. 3 Ways to Lose Weight over 40. 1. Protein Timing & Quantity Aim for 100–120g daily, broken into 4-5 servings. Why? It stabilizes blood sugar and protects muscle. If you want to lean out, protein, protein, protein 2. Strength Training 2–3x Weekly in your zone 2 heart ...

Luke 12: 22- "Then Jesus said to his disciples: “Therefore I tell you, do not worry about your life, what you will eat; or about your body, what you will wear. For life is more than food, and the body more than clothes. Consider the ravens: They do not sow or reap, they have no storeroom or barn; yet God feeds them. And how much more valuable you are than birds! Who of you by worrying can add a single hour to your life? Since you cannot do this very little thing, why do you worry about...

Lamentations 3:22–23, “The faithful love of the Lord never ends! His mercies never cease. Great is his faithfulness; his mercies begin afresh each morning.” Ladies Over 40: Physiology with compassion -After forty, hormones begin subtle shifts. Estrogen, progesterone, and testosterone patterns change. Your basal metabolic rate nudges down. Sleep becomes more fragile. These aren’t moral failures; they’re biological processes. Treat them like information, not indictment. The compas...

“Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.” Luke 2:11. I just want to wish you a very Merry Christmas and remind you that today is about the Lord and the people in your family who are hard to deal with can never take that away from you. So let’s eat, drink and be merry and celebrate the birth of the One who lived the perfect life; who went to the cross as the perfect lamb sacrifice. The greatest gift isn’t under your tree, it’s sharing the gospel w...

Hebrews 12:1 “Therefore, since we are surrounded by such a great crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.” Hebrews 12:11“No discipline is pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who are trained by it.” THE CHRISTMAS FREEDOM FRAMEWORK- Three steps to enjoy fo...

Philippians 4:6 “Don’t worry about anything; instead pray about everything. Tell God what you need and thank Him for all He has done.” 3 Steps to Keep the Peace: 1. Slow your mind with “The 30-Second Reset” Whenever you feel overwhelmed: Pause. Place your hand on your chest. Take one deep breath. Say: “Lord, I need You.” This resets your nervous system and your spirit. Try it right now. Feel the shift? That’s the power of the Holy Spirit intervening on your behalf. 2. End the mental chaos wit...

Psalm 16:8, “I know the Lord is always with me. I will not be shaken, for he is right beside me.” 3 PILLARS OF CONSISTENCY 1. Choose ONE anchor habit -One habit that grounds you. Examples: Protein at every mealA 10-minute walkDrinking enough waterTracking your foodGoing to bed on time2. Have a “Busy Week Plan,” A Busy Week Plan sounds like: I’ll work out 3 times, even if it’s 10 minutes.I’ll make balanced choices at 2 meals each day.I’ll take one walk per day.I’ll track breakfast...

Proverbs 31:25: “She is clothed with strength and dignity, and she laughs without fear of the future.” DECEMBER MOVEMENT FRAMEWORK: 1. Choose Your “Non-Negotiable Minimum” Your minimum is the smallest version of a workout you will always do. 10-minute walk-8-minute strength circuit-12 minutes of Pilates-10 minutes of stretching.2. Choose Your “Preferred” Workouts- These are more structured workouts you do as time allows. - 20–30 minutes strength-Fitness class-Long walk -Yoga sessi...

1 Corinthians 10:13 “No temptation has overtaken you except what is common to mankind. And God is faithful; He will not let you be tempted beyond what you can bear. But when you are tempted, He will also provide a way out so you can endure it.” -THE HOLIDAY PEACE-EATING FRAMEWORK: 1. Choose Your Foods With Intention — Not Obligation- Ask yourself BEFORE you eat: “Do I really want this?” 2. The 50% Peace Plate Method- This method gives you: • Freedom • Enjoyment • Control • No guil...

Isaiah 26:3 “You will keep in perfect peace his whose mind is steadfast because he trusts in you. 1. Anchor Your Morning — Even 5 Minutes Changes Your Day. Try this 1-minute prayer: “Lord, steady my mind. Direct my choices. Let me honor You today.” 2. Nourish Your Body Instead of Restricting 3. Protect Your Peace — Protect Your Schedule You are allowed to say: “We’re staying home tonight.” “That doesn’t work for us this year.” “We’ll celebrate simply.” Peace is not passive. Peac...

Don't forget! Tomorrow we kick off the Merry Christmas BOOTCAMP! It's a one day event happening in my Free Community! Join my email list at herweightlossmindset.com, subscribe to my email list (no spam ever) and I'll email you the link!!! “So whether you eat or drink, or whatever you do, do it all for the glory of God.” —1 Corinthians 10:31. Macros — short for macronutrients — are simply the nutrients your body needs: -Protein -Carbohydrates -Fats 1. Protein is Your Body’s Building Blo...

1 Thessalonians 5:16-18 “Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.” Reflection: What are you thankful for today? WHO are you thankful for today? If you woke up today with ONLY what you thanked God for yesterday, what would you have? Journal Prompts: - What has God carried you through this year? - How has He shown His faithfulness in your body, your health, or your mindset? - And wh...

Psalm 40:1–3 “I waited patiently for the Lord to help me, and he turned to me and heard my cry. He lifted me out of the pit of despair, out of the mud and the mire. He set my feet on solid ground and steadied me as I walked along.” The goal isn’t to get smaller — it’s to grow stronger in Him. I’ve realized that The Process: Slow, Steady, and Sacred. Philippians 1:6 says, “And I am certain that God, who began the good work within you, will continue his work until it is finally finished on...

Ezekiel 47:12 “Fruit trees of all kinds will grow along both sides of the river. The leaves of these trees will never turn brown and fall, and there will always be fruit on their branches. There will be a new crop every month, for they are watered by the river flowing from the Temple. The fruit will be for food and the leaves for healing.” Try these delicious recipes: 1. Harvest Breakfast Bowl. ½ cup cooked oats or quinoa1 small apple or pear, diced1 tablespoon chopped nutsA sprinkle of cinn...

Titus 2:11–12 says: “For the grace of God has been revealed, bringing salvation to all people. And we are instructed to turn from godless living and sinful pleasures. We should live in this evil world with wisdom, righteousness, and devotion to God.” Here are three ways to replace guilt with grace this holiday season: 1. Remember Grace Teaches, Not Shames- The enemy wants you to live in guilt and shame — to believe that if you overate, you’ve failed. But guilt says, “I messed up; I’m wo...

Proverbs 4:25–27 “Look straight ahead, and fix your eyes on what lies before you. Mark out a straight path for your feet; stay on the safe path. Don’t get sidetracked; keep your feet from following evil.” 3 Ways to Stay on Track: 1. Focus on One thing and doing one thing well. Philippians 3:16 says, “We must hold on to the progress we have already made.” 2. Set Boundaries with yourself and others That Guard Your Peace and your conviction. Isaiah 26:3 says, “You will keep in perfect peace his ...

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." Galatians 6:9 Here are three ways to stay consistent when life gets busy: 1. Simplify Your Goals When life feels full, the key isn’t doing more — it’s doing less but doing it well. 2. Anchor Your Day in Truth, Not Emotion Busyness often stirs up stress, and stress leads to old habits. Truth says: “Finally brothers and sisters, whatever is true, whatever is noble, whatever is righ...

“Don’t copy the behavior and customs of this world but let God transform you into a new person by changing the way you think.” —Romans 12:2 1. Faith Sets the Foundation - Faith gives your “why” a purpose that lasts. 2. Nutrition Supports the Mission -Faith sets the purpose — but nutrition fuels the mission. Here’s what that looks like practically: Eating balanced meals that include lean protein, whole carbs, and healthy fats.Choosing foods that give energy, not comfort.Staying hydrated,...

1 Peter 5:7 Cast all your anxiety on Him because He cares for you. Here are some simple, faith-based steps to break free from emotional eating: 1. Pause and Pray Before You Eat 2. Identify the Emotion Behind the Craving -Try keeping a “Feelings Journal” for one week. 3. Create a “Comfort in Christ” Plan Here are some healthy ways to comfort yourself instead of turning to food: Read a Psalm and let God’s truth soothe your heartStep outside for a walk and pray as you moveCall a friend who...

Proverbs 31:17 “She is energetic and strong, a hard worker.” 1 Corinthians 10:31 "Whether you eat or drink, or whatever you do, do it all for the glory of God." Protein helps you: Stay full longer — It slows digestion, helping you avoid those mid-afternoon energy crashes or late-night snacking binges.Build lean muscle — Muscle burns more calories, even at rest. So, more muscle = a faster metabolism.Maintain your progress — When you lose weight without enough protein, you can lose muscle...